{"id":46205,"date":"2024-11-07T11:29:07","date_gmt":"2024-11-07T09:29:07","guid":{"rendered":"https:\/\/xn--sykett-gua.fi\/kuopio\/?page_id=46205"},"modified":"2025-09-04T15:45:21","modified_gmt":"2025-09-04T12:45:21","slug":"bottoms-up-active-breaks-2","status":"publish","type":"page","link":"https:\/\/xn--sykett-gua.fi\/kuopio\/en\/other-services\/bottoms-up-active-breaks-2\/","title":{"rendered":"Bottoms Up \u2013 active breaks"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"46205\" class=\"elementor elementor-46205\" data-elementor-post-type=\"page\">\n\t\t\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-09e6f33 e-flex e-con-boxed e-con e-parent\" data-id=\"09e6f33\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-ba84392 e-flex e-con-boxed e-con e-child\" data-id=\"ba84392\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0f193f7 elementor-widget elementor-widget-text-editor\" data-id=\"0f193f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 class=\"wp-block-heading\">What is Bottoms Up?<\/h2><p><strong>The idea of Bottoms Up is to decrease sitting time and increase physical activity among the students and staff members on Kuopio campuses.<\/strong>\u00a0We strive to improve study and work capabilities and improve on-campus culture, attitude and activity.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bde2ca6 elementor-widget elementor-widget-button\" data-id=\"bde2ca6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#materialbank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Material bank<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f29fd6 elementor-widget elementor-widget-text-editor\" data-id=\"3f29fd6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 class=\"wp-block-heading\">How to become a Bottoms Up Ambassadors?<\/h2><p>Bottoms Up ambassadors spread the message of exercise and well-being to fellow University students in Kuopio.<\/p><h3 class=\"wp-block-heading\"><strong>Bottoms Up Ambassadors have the following tasks:<\/strong><\/h3><ul class=\"wp-block-list\"><li>Instructing active breaks at lectures and staff meetings<\/li><li>Influencing in decreasing the sitting time in university community by showing example<\/li><li>Participating in events related to decreasing excessive sitting<\/li><\/ul><p>At the start of each academic year, SYKETT\u00c4 seeks new Bottoms Up ambassadors. If you want to change university lectures to be more physically active as a Bottoms Up ambassador, send an email to liikuntasuunnittelija.kuopio@isyy.fi.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-2042752 e-flex e-con-boxed e-con e-child\" data-id=\"2042752\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c37b472 elementor-widget elementor-widget-image\" data-id=\"c37b472\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"794\" height=\"923\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/venyttely-2-syketta-pinkki.png\" class=\"attachment-large size-large wp-image-45583\" alt=\"\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/venyttely-2-syketta-pinkki.png 794w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/venyttely-2-syketta-pinkki-258x300.png 258w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/venyttely-2-syketta-pinkki-768x893.png 768w\" sizes=\"(max-width: 794px) 100vw, 794px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-9039ff6 e-flex e-con-boxed e-con e-parent\" data-id=\"9039ff6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-05def07 e-con-full e-flex e-con e-child\" data-id=\"05def07\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fae6eba elementor-widget elementor-widget-text-editor\" data-id=\"fae6eba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 class=\"wp-block-heading\">How Can I Order a Bottoms Up Ambassador to a Lecture or Meeting?<\/h2><p>If you wish to order a Bottoms Up instructed active break to your lecture or staff meeting, contact SYKETT\u00c4 sports services by email. SYKETT\u00c4 will arrange for a Bottoms Up ambassador to instruct the active break. Bottoms Up ambassadors may also contact lecturers themselves and offer instructed active breaks. Active breaks instructed by Bottoms Up ambassadors are free. If you wish to order an active break instructed by a Bottoms Up ambassador, send an email to liikuntasuunnittelija.kuopio@isyy.fi.<\/p><h2 class=\"wp-block-heading\">Exercise Corners\u00a0at Campuses<\/h2><p>SYKETT\u00c4 sports services encourages University students and staff members to have a little break every now and then and to do independent break exercises at the specifically assembled exercise corners. Exercise sticks and rubber bands are available at the exercise corners for flexing and muscle conditioning. Visual and written instructions for break exercise can be found on the exercise corner. SYKETT\u00c4 is in charge of the exercise corner equipment, please contact us if you find any shortcomings.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-ab1c9c0 e-con-full e-flex e-con e-child\" data-id=\"ab1c9c0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-afc7c43 elementor-widget elementor-widget-text-editor\" data-id=\"afc7c43\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Exercise corners are located in:<\/h3><p><strong>University of Eastern Finland:<\/strong><br \/>Canthia<br \/>Snellmania<\/p><p><strong>Savonia University of Applied Sciences:<\/strong><br \/>Library<\/p><p>Room H-306<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-474be9d e-flex e-con-boxed e-con e-parent\" data-id=\"474be9d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-77783ba e-con-full e-flex e-con e-child\" data-id=\"77783ba\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-440aaa7 elementor-widget elementor-widget-menu-anchor\" data-id=\"440aaa7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"materialbank\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eed4705 elementor-widget elementor-widget-text-editor\" data-id=\"eed4705\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"materiaalipankki\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 class=\"wp-block-heading\">Bottoms Up Material Bank<\/h2><p>Exercise corners\u2019 visual and written instructions for break exercise can be found also under. Break exercise videos are available at the SYKETT\u00c4 Youtube channel for all students and staff members. The videos present several break exercise moves (both with and without equipment). Bottoms Up ambassadors also utilise the videos for instructed break exercise<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de6a44e elementor-widget elementor-widget-button\" data-id=\"de6a44e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.youtube.com\/@sykettakuopio1600\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Youtube<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-dea0971 e-con-full e-flex e-con e-child\" data-id=\"dea0971\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-201c60d elementor-widget elementor-widget-image\" data-id=\"201c60d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"772\" height=\"598\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/venyttely-1kpo-keltainen.png\" class=\"attachment-large size-large wp-image-45582\" alt=\"\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/venyttely-1kpo-keltainen.png 772w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/venyttely-1kpo-keltainen-300x232.png 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/venyttely-1kpo-keltainen-768x595.png 768w\" sizes=\"(max-width: 772px) 100vw, 772px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-faa291f e-flex e-con-boxed e-con e-parent\" data-id=\"faa291f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d256508 elementor-widget elementor-widget-text-editor\" data-id=\"d256508\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Videogallery<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b74114 e-tabs-view-vertical elementor-layout-end elementor-widget elementor-widget-video-playlist\" data-id=\"7b74114\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;playlist_title&quot;:&quot;Taukojumppa&quot;,&quot;tabs&quot;:[{&quot;title&quot;:&quot;Break exercise: balance and concentration&quot;,&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=fYP27bBtXLY&quot;,&quot;duration&quot;:&quot;10:59&quot;,&quot;thumbnail&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/img.youtube.com\\\/vi\\\/SsWuwPbQUPk\\\/maxresdefault.jpg&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;_id&quot;:&quot;a09cdff&quot;,&quot;vimeo_url&quot;:null,&quot;type&quot;:&quot;youtube&quot;,&quot;is_external_url&quot;:null,&quot;hosted_url&quot;:null,&quot;external_url&quot;:null,&quot;section_html_tag&quot;:null,&quot;video_html_tag&quot;:&quot;h4&quot;,&quot;inner_tab_is_content_visible&quot;:&quot;&quot;,&quot;inner_tab_content_1&quot;:null,&quot;inner_tab_content_2&quot;:null},{&quot;title&quot;:&quot;Break exercise: eyes and neck&quot;,&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=3led4cLeILY&quot;,&quot;duration&quot;:&quot;9:06&quot;,&quot;thumbnail&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/img.youtube.com\\\/vi\\\/Vj89IkoQrOs\\\/maxresdefault.jpg&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;_id&quot;:&quot;4596013&quot;,&quot;vimeo_url&quot;:null,&quot;type&quot;:&quot;youtube&quot;,&quot;is_external_url&quot;:null,&quot;hosted_url&quot;:null,&quot;external_url&quot;:null,&quot;section_html_tag&quot;:null,&quot;video_html_tag&quot;:&quot;h4&quot;,&quot;inner_tab_is_content_visible&quot;:&quot;&quot;,&quot;inner_tab_content_1&quot;:null,&quot;inner_tab_content_2&quot;:null},{&quot;title&quot;:&quot;Break exercise: seated exercise&quot;,&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=plnLaEb0jHU&quot;,&quot;duration&quot;:&quot;12:45&quot;,&quot;thumbnail&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/img.youtube.com\\\/vi\\\/7hU7QzZfLRo\\\/maxresdefault.jpg&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;vimeo_url&quot;:null,&quot;_id&quot;:&quot;4737063&quot;,&quot;type&quot;:&quot;youtube&quot;,&quot;is_external_url&quot;:null,&quot;hosted_url&quot;:null,&quot;external_url&quot;:null,&quot;section_html_tag&quot;:null,&quot;video_html_tag&quot;:&quot;h4&quot;,&quot;inner_tab_is_content_visible&quot;:&quot;&quot;,&quot;inner_tab_content_1&quot;:null,&quot;inner_tab_content_2&quot;:null},{&quot;title&quot;:&quot;Break exercise: dynamic stretching&quot;,&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=O73vaGraRKo&quot;,&quot;duration&quot;:&quot;15:14&quot;,&quot;thumbnail&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/img.youtube.com\\\/vi\\\/6YlYDjq2N4s\\\/maxresdefault.jpg&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;vimeo_url&quot;:null,&quot;_id&quot;:&quot;d335e18&quot;,&quot;type&quot;:&quot;youtube&quot;,&quot;is_external_url&quot;:null,&quot;hosted_url&quot;:null,&quot;external_url&quot;:null,&quot;section_html_tag&quot;:null,&quot;video_html_tag&quot;:&quot;h4&quot;,&quot;inner_tab_is_content_visible&quot;:&quot;&quot;,&quot;inner_tab_content_1&quot;:null,&quot;inner_tab_content_2&quot;:null},{&quot;title&quot;:&quot;Break exercise: one-move strategy&quot;,&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=mEYdXeuWyEc&quot;,&quot;duration&quot;:&quot;7:59&quot;,&quot;thumbnail&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/img.youtube.com\\\/vi\\\/ZIs11uMB_vU\\\/maxresdefault.jpg&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;vimeo_url&quot;:null,&quot;_id&quot;:&quot;cccb956&quot;,&quot;type&quot;:&quot;youtube&quot;,&quot;is_external_url&quot;:null,&quot;hosted_url&quot;:null,&quot;external_url&quot;:null,&quot;section_html_tag&quot;:null,&quot;video_html_tag&quot;:&quot;h4&quot;,&quot;inner_tab_is_content_visible&quot;:&quot;&quot;,&quot;inner_tab_content_1&quot;:null,&quot;inner_tab_content_2&quot;:null},{&quot;title&quot;:&quot;Break exercise: back and hip flexors&quot;,&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=bSiccdDJlxs&quot;,&quot;duration&quot;:&quot;10:30&quot;,&quot;thumbnail&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/img.youtube.com\\\/vi\\\/Pm-Uz3ZRPrA\\\/maxresdefault.jpg&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;vimeo_url&quot;:null,&quot;_id&quot;:&quot;3b2a3fd&quot;,&quot;type&quot;:&quot;youtube&quot;,&quot;is_external_url&quot;:null,&quot;hosted_url&quot;:null,&quot;external_url&quot;:null,&quot;section_html_tag&quot;:null,&quot;video_html_tag&quot;:&quot;h4&quot;,&quot;inner_tab_is_content_visible&quot;:&quot;&quot;,&quot;inner_tab_content_1&quot;:null,&quot;inner_tab_content_2&quot;:null},{&quot;title&quot;:&quot;Break exercise: coordination&quot;,&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=fSsSvBSvS8c&quot;,&quot;duration&quot;:&quot;6:16&quot;,&quot;thumbnail&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/img.youtube.com\\\/vi\\\/kImgEpRyf-A\\\/maxresdefault.jpg&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;vimeo_url&quot;:null,&quot;_id&quot;:&quot;f07cca1&quot;,&quot;type&quot;:&quot;youtube&quot;,&quot;is_external_url&quot;:null,&quot;hosted_url&quot;:null,&quot;external_url&quot;:null,&quot;section_html_tag&quot;:null,&quot;video_html_tag&quot;:&quot;h4&quot;,&quot;inner_tab_is_content_visible&quot;:&quot;&quot;,&quot;inner_tab_content_1&quot;:null,&quot;inner_tab_content_2&quot;:null}],&quot;inner_tab_title_1&quot;:&quot;Tab #1&quot;,&quot;inner_tab_title_2&quot;:&quot;Tab #2&quot;}\" data-widget_type=\"video-playlist.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n\t\t<div class=\"e-tabs\" role=\"region\" aria-labelledby=\"e-playlist-7b74114\">\n\t\t\t<div class=\"e-tabs-main-area\">\n\t\t\t\t<div class=\"e-tabs-wrapper\">\n\t\t\t\t\t<div class=\"e-tabs-header\">\n\t\t\t\t\t\t<h3 class=\"e-tabs-title\" id=\"e-playlist-7b74114\">Taukojumppa<\/h3>\n\t\t\t\t\t\t<div class=\"e-tabs-header-right-side\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-tabs-videos-count\">7 Videos<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-tabs-toggle-videos-display-button rotate-down e-font-icon-svg e-eicon-caret-down\" viewBox=\"0 0 571.4 571.4\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M571 393Q571 407 561 418L311 668Q300 679 286 679T261 668L11 418Q0 407 0 393T11 368 36 357H536Q550 357 561 368T571 393Z\"><\/path><\/svg>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"e-tabs-items-wrapper\">\n\t\t\t\t\t\t<div class=\"e-tabs-items\" role=\"tablist\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-title-1291\" class=\"e-tab-title e-tab-desktop-title\" aria-selected=\"true\" data-tab=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"e-tab-content-1291\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-tab-thumbnail\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/img.youtube.com\/vi\/SsWuwPbQUPk\/maxresdefault.jpg\" alt=\"Break exercise: balance and concentration\" loading=\"lazy\" \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-play\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-play-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm115.7 272l-176 101c-15.8 8.8-35.7-2.5-35.7-21V152c0-18.4 19.8-29.8 35.7-21l176 107c16.4 9.2 16.4 32.9 0 42z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-watched\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256c0 136.967-111.033 248-248 248S8 392.967 8 256 119.033 8 256 8s248 111.033 248 248zM227.314 387.314l184-184c6.248-6.248 6.248-16.379 0-22.627l-22.627-22.627c-6.248-6.249-16.379-6.249-22.628 0L216 308.118l-70.059-70.059c-6.248-6.248-16.379-6.248-22.628 0l-22.627 22.627c-6.248 6.248-6.248 16.379 0 22.627l104 104c6.249 6.249 16.379 6.249 22.628.001z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"e-tab-title-text\">\n\t\t\t\t\t\t\t\t\t\t\t<button type=\"button\">Break exercise: balance and concentration<\/button>\n\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-tab-duration\">10:59<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-title-1292\" class=\"e-tab-title e-tab-desktop-title\" aria-selected=\"false\" data-tab=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-tab-content-1292\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-tab-thumbnail\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/img.youtube.com\/vi\/Vj89IkoQrOs\/maxresdefault.jpg\" alt=\"Break exercise: eyes and neck\" loading=\"lazy\" \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-play\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-play-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm115.7 272l-176 101c-15.8 8.8-35.7-2.5-35.7-21V152c0-18.4 19.8-29.8 35.7-21l176 107c16.4 9.2 16.4 32.9 0 42z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-watched\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256c0 136.967-111.033 248-248 248S8 392.967 8 256 119.033 8 256 8s248 111.033 248 248zM227.314 387.314l184-184c6.248-6.248 6.248-16.379 0-22.627l-22.627-22.627c-6.248-6.249-16.379-6.249-22.628 0L216 308.118l-70.059-70.059c-6.248-6.248-16.379-6.248-22.628 0l-22.627 22.627c-6.248 6.248-6.248 16.379 0 22.627l104 104c6.249 6.249 16.379 6.249 22.628.001z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"e-tab-title-text\">\n\t\t\t\t\t\t\t\t\t\t\t<button type=\"button\">Break exercise: eyes and neck<\/button>\n\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-tab-duration\">9:06<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-title-1293\" class=\"e-tab-title e-tab-desktop-title\" aria-selected=\"false\" data-tab=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-tab-content-1293\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-tab-thumbnail\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/img.youtube.com\/vi\/7hU7QzZfLRo\/maxresdefault.jpg\" alt=\"Break exercise: seated exercise\" loading=\"lazy\" \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-play\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-play-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm115.7 272l-176 101c-15.8 8.8-35.7-2.5-35.7-21V152c0-18.4 19.8-29.8 35.7-21l176 107c16.4 9.2 16.4 32.9 0 42z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-watched\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256c0 136.967-111.033 248-248 248S8 392.967 8 256 119.033 8 256 8s248 111.033 248 248zM227.314 387.314l184-184c6.248-6.248 6.248-16.379 0-22.627l-22.627-22.627c-6.248-6.249-16.379-6.249-22.628 0L216 308.118l-70.059-70.059c-6.248-6.248-16.379-6.248-22.628 0l-22.627 22.627c-6.248 6.248-6.248 16.379 0 22.627l104 104c6.249 6.249 16.379 6.249 22.628.001z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"e-tab-title-text\">\n\t\t\t\t\t\t\t\t\t\t\t<button type=\"button\">Break exercise: seated exercise<\/button>\n\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-tab-duration\">12:45<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-title-1294\" class=\"e-tab-title e-tab-desktop-title\" aria-selected=\"false\" data-tab=\"4\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-tab-content-1294\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-tab-thumbnail\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/img.youtube.com\/vi\/6YlYDjq2N4s\/maxresdefault.jpg\" alt=\"Break exercise: dynamic stretching\" loading=\"lazy\" \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-play\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-play-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm115.7 272l-176 101c-15.8 8.8-35.7-2.5-35.7-21V152c0-18.4 19.8-29.8 35.7-21l176 107c16.4 9.2 16.4 32.9 0 42z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-watched\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256c0 136.967-111.033 248-248 248S8 392.967 8 256 119.033 8 256 8s248 111.033 248 248zM227.314 387.314l184-184c6.248-6.248 6.248-16.379 0-22.627l-22.627-22.627c-6.248-6.249-16.379-6.249-22.628 0L216 308.118l-70.059-70.059c-6.248-6.248-16.379-6.248-22.628 0l-22.627 22.627c-6.248 6.248-6.248 16.379 0 22.627l104 104c6.249 6.249 16.379 6.249 22.628.001z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"e-tab-title-text\">\n\t\t\t\t\t\t\t\t\t\t\t<button type=\"button\">Break exercise: dynamic stretching<\/button>\n\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-tab-duration\">15:14<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-title-1295\" class=\"e-tab-title e-tab-desktop-title\" aria-selected=\"false\" data-tab=\"5\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-tab-content-1295\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-tab-thumbnail\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/img.youtube.com\/vi\/ZIs11uMB_vU\/maxresdefault.jpg\" alt=\"Break exercise: one-move strategy\" loading=\"lazy\" \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-play\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-play-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm115.7 272l-176 101c-15.8 8.8-35.7-2.5-35.7-21V152c0-18.4 19.8-29.8 35.7-21l176 107c16.4 9.2 16.4 32.9 0 42z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-watched\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256c0 136.967-111.033 248-248 248S8 392.967 8 256 119.033 8 256 8s248 111.033 248 248zM227.314 387.314l184-184c6.248-6.248 6.248-16.379 0-22.627l-22.627-22.627c-6.248-6.249-16.379-6.249-22.628 0L216 308.118l-70.059-70.059c-6.248-6.248-16.379-6.248-22.628 0l-22.627 22.627c-6.248 6.248-6.248 16.379 0 22.627l104 104c6.249 6.249 16.379 6.249 22.628.001z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"e-tab-title-text\">\n\t\t\t\t\t\t\t\t\t\t\t<button type=\"button\">Break exercise: one-move strategy<\/button>\n\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-tab-duration\">7:59<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-title-1296\" class=\"e-tab-title e-tab-desktop-title\" aria-selected=\"false\" data-tab=\"6\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-tab-content-1296\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-tab-thumbnail\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/img.youtube.com\/vi\/Pm-Uz3ZRPrA\/maxresdefault.jpg\" alt=\"Break exercise: back and hip flexors\" loading=\"lazy\" \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-play\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-play-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm115.7 272l-176 101c-15.8 8.8-35.7-2.5-35.7-21V152c0-18.4 19.8-29.8 35.7-21l176 107c16.4 9.2 16.4 32.9 0 42z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-watched\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256c0 136.967-111.033 248-248 248S8 392.967 8 256 119.033 8 256 8s248 111.033 248 248zM227.314 387.314l184-184c6.248-6.248 6.248-16.379 0-22.627l-22.627-22.627c-6.248-6.249-16.379-6.249-22.628 0L216 308.118l-70.059-70.059c-6.248-6.248-16.379-6.248-22.628 0l-22.627 22.627c-6.248 6.248-6.248 16.379 0 22.627l104 104c6.249 6.249 16.379 6.249 22.628.001z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"e-tab-title-text\">\n\t\t\t\t\t\t\t\t\t\t\t<button type=\"button\">Break exercise: back and hip flexors<\/button>\n\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-tab-duration\">10:30<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-title-1297\" class=\"e-tab-title e-tab-desktop-title\" aria-selected=\"false\" data-tab=\"7\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-tab-content-1297\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-tab-thumbnail\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/img.youtube.com\/vi\/kImgEpRyf-A\/maxresdefault.jpg\" alt=\"Break exercise: coordination\" loading=\"lazy\" \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-play\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-play-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm115.7 272l-176 101c-15.8 8.8-35.7-2.5-35.7-21V152c0-18.4 19.8-29.8 35.7-21l176 107c16.4 9.2 16.4 32.9 0 42z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"icon-watched\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256c0 136.967-111.033 248-248 248S8 392.967 8 256 119.033 8 256 8s248 111.033 248 248zM227.314 387.314l184-184c6.248-6.248 6.248-16.379 0-22.627l-22.627-22.627c-6.248-6.249-16.379-6.249-22.628 0L216 308.118l-70.059-70.059c-6.248-6.248-16.379-6.248-22.628 0l-22.627 22.627c-6.248 6.248-6.248 16.379 0 22.627l104 104c6.249 6.249 16.379 6.249 22.628.001z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"e-tab-title-text\">\n\t\t\t\t\t\t\t\t\t\t\t<button type=\"button\">Break exercise: coordination<\/button>\n\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-tab-duration\">6:16<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"shadow shadow-top\" aria-hidden=\"true\"><\/div>\n\t\t\t\t\t\t<div class=\"shadow shadow-bottom\" aria-hidden=\"true\"><\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"e-tabs-content-wrapper\" role=\"tablist\" aria-orientation=\"vertical\">\n\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-content-1291\" class=\"e-tab-content elementor-clearfix\" data-tab=\"1\" role=\"tabpanel\" aria-labelledby=\"e-tab-title-1291\" tabindex=\"0\" data-video-url=\"https:\/\/www.youtube.com\/watch?v=fYP27bBtXLY\" data-video-type=\"youtube\" data-video-title=\"Break exercise: balance and concentration\" data-video-duration=\"10:59\">\n\t\t\t\t\t\t\t<div><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-content-1292\" class=\"e-tab-content elementor-clearfix\" data-tab=\"2\" role=\"tabpanel\" aria-labelledby=\"e-tab-title-1292\" tabindex=\"0\" data-video-url=\"https:\/\/www.youtube.com\/watch?v=3led4cLeILY\" data-video-type=\"youtube\" data-video-title=\"Break exercise: eyes and neck\" data-video-duration=\"9:06\" hidden=\"hidden\">\n\t\t\t\t\t\t\t<div><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-content-1293\" class=\"e-tab-content elementor-clearfix\" data-tab=\"3\" role=\"tabpanel\" aria-labelledby=\"e-tab-title-1293\" tabindex=\"0\" data-video-url=\"https:\/\/www.youtube.com\/watch?v=plnLaEb0jHU\" data-video-type=\"youtube\" data-video-title=\"Break exercise: seated exercise\" data-video-duration=\"12:45\" hidden=\"hidden\">\n\t\t\t\t\t\t\t<div><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-content-1294\" class=\"e-tab-content elementor-clearfix\" data-tab=\"4\" role=\"tabpanel\" aria-labelledby=\"e-tab-title-1294\" tabindex=\"0\" data-video-url=\"https:\/\/www.youtube.com\/watch?v=O73vaGraRKo\" data-video-type=\"youtube\" data-video-title=\"Break exercise: dynamic stretching\" data-video-duration=\"15:14\" hidden=\"hidden\">\n\t\t\t\t\t\t\t<div><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-content-1295\" class=\"e-tab-content elementor-clearfix\" data-tab=\"5\" role=\"tabpanel\" aria-labelledby=\"e-tab-title-1295\" tabindex=\"0\" data-video-url=\"https:\/\/www.youtube.com\/watch?v=mEYdXeuWyEc\" data-video-type=\"youtube\" data-video-title=\"Break exercise: one-move strategy\" data-video-duration=\"7:59\" hidden=\"hidden\">\n\t\t\t\t\t\t\t<div><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-content-1296\" class=\"e-tab-content elementor-clearfix\" data-tab=\"6\" role=\"tabpanel\" aria-labelledby=\"e-tab-title-1296\" tabindex=\"0\" data-video-url=\"https:\/\/www.youtube.com\/watch?v=bSiccdDJlxs\" data-video-type=\"youtube\" data-video-title=\"Break exercise: back and hip flexors\" data-video-duration=\"10:30\" hidden=\"hidden\">\n\t\t\t\t\t\t\t<div><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div id=\"e-tab-content-1297\" class=\"e-tab-content elementor-clearfix\" data-tab=\"7\" role=\"tabpanel\" aria-labelledby=\"e-tab-title-1297\" tabindex=\"0\" data-video-url=\"https:\/\/www.youtube.com\/watch?v=fSsSvBSvS8c\" data-video-type=\"youtube\" data-video-title=\"Break exercise: coordination\" data-video-duration=\"6:16\" hidden=\"hidden\">\n\t\t\t\t\t\t\t<div><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t<div class=\"e-tabs-inner-tabs\" >\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-9771963 e-flex e-con-boxed e-con e-parent\" data-id=\"9771963\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ece843b elementor-widget elementor-widget-text-editor\" data-id=\"ece843b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Instructions for break exercise<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d55c21e e-n-tabs-none elementor-widget elementor-widget-n-tabs\" data-id=\"d55c21e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;horizontal_scroll&quot;:&quot;disable&quot;}\" data-widget_type=\"nested-tabs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-tabs\" data-widget-number=\"223724062\" aria-label=\"Tabs. Open items with Enter or Space, close with Escape and navigate using the Arrow keys.\">\n\t\t\t<div class=\"e-n-tabs-heading\" role=\"tablist\">\n\t\t\t\t\t<button id=\"e-n-tab-title-2237240621\" data-tab-title-id=\"e-n-tab-title-2237240621\" class=\"e-n-tab-title\" aria-selected=\"true\" data-tab-index=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"e-n-tab-content-2237240621\" style=\"--n-tabs-title-order: 1;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tExercises with using a stick\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-2237240622\" data-tab-title-id=\"e-n-tab-title-2237240622\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-2237240622\" style=\"--n-tabs-title-order: 2;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tExercises with a resistance band\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-2237240623\" data-tab-title-id=\"e-n-tab-title-2237240623\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-2237240623\" style=\"--n-tabs-title-order: 3;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tOther exercises\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-2237240624\" data-tab-title-id=\"e-n-tab-title-2237240624\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"4\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-2237240624\" style=\"--n-tabs-title-order: 4;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tUsing equipment with exercises\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<\/div>\n\t\t\t<div class=\"e-n-tabs-content\">\n\t\t\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" id=\"e-n-tab-content-2237240621\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-2237240621\" data-tab-index=\"1\" style=\"--n-tabs-title-order: 1;\" class=\"e-active elementor-element elementor-element-5faccb7 e-con-full e-grid e-con e-child\" data-id=\"5faccb7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-c5272fa e-con-full e-flex e-con e-child\" data-id=\"c5272fa\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2f507fa elementor-widget elementor-widget-image\" data-id=\"2f507fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.2-1024x683.jpg\" class=\"attachment-large size-large wp-image-45759\" alt=\"K\u00e4sien py\u00f6rittely kepin kanssa. esimerkiss\u00e4 ohjaajalla on k\u00e4det leve\u00e4ll\u00e4 otteella ja keppi\u00e4 py\u00f6ritet\u00e4\u00e4n vuorotellen vartalon etu ja takapuolelle\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.2-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.2-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.2-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.2-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.2-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bee39e5 elementor-widget elementor-widget-text-editor\" data-id=\"bee39e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Rolling arms<\/h3><p class=\"has-text-align-center\">Take a wide grab of the stick and roll it back and forward. Keep your shoulders down away from the ears. Do 10 reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-c7ffca7 e-con-full e-flex e-con e-child\" data-id=\"c7ffca7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2da6760 elementor-widget elementor-widget-image\" data-id=\"2da6760\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.1-1024x683.jpg\" class=\"attachment-large size-large wp-image-45758\" alt=\"Laske keppi niskan taakse leve\u00e4ll\u00e4 otteella ja kierr\u00e4 selk\u00e4\u00e4 puolelta toiselle.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.1-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.1-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.1-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.1-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.keppijumppa.1-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d9cdd9 elementor-widget elementor-widget-text-editor\" data-id=\"9d9cdd9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Spinal twist<\/h3><p class=\"has-text-align-center\">Stand hip-width apart. Twist your upper body from side to side keeping your hips facing forward during the whole movement. Do 20 reps<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-d998a82 e-con-full e-flex e-con e-child\" data-id=\"d998a82\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3a08a6f elementor-widget elementor-widget-image\" data-id=\"3a08a6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.melonta-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-45757\" alt=\"Ota leve\u00e4 ote kepista ja l\u00e4hde melomaan ilmaa puolelta toiselle.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.melonta-1-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.melonta-1-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.melonta-1-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.melonta-1-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.melonta-1-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9100c6e elementor-widget elementor-widget-text-editor\" data-id=\"9100c6e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Side to side row<\/h3><p class=\"has-text-align-center\">Keep your shoulders down and away from your ears and do as big rowing movement from side to side as it feels good. Do 20 reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-2037d17 e-con-full e-flex e-con e-child\" data-id=\"2037d17\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ad7e070 elementor-widget elementor-widget-image\" data-id=\"ad7e070\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.askelkyykky-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-45755\" alt=\"Laske keppi niskan taakse leve\u00e4ll\u00e4 otteella ja tee vuorojaloin askelkyykkyj\u00e4 eteenp\u00e4in.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.askelkyykky-1-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.askelkyykky-1-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.askelkyykky-1-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.askelkyykky-1-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.askelkyykky-1-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d2b2f4b elementor-widget elementor-widget-text-editor\" data-id=\"d2b2f4b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Lunge<\/h3><p class=\"has-text-align-center\">Take a big step forward and squat down with one leg. Keep your back straight and gaze forward. Make sure that your toes and feet goes to the same direction. Do 10 reps on each side.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-aa60b95 e-con-full e-flex e-con e-child\" data-id=\"aa60b95\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e812dab elementor-widget elementor-widget-image\" data-id=\"e812dab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.vaaka_-1024x683.jpg\" class=\"attachment-large size-large wp-image-45754\" alt=\"Vaaka-asento jossa keppi on sel\u00e4n takana varmistamassa ett\u00e4 selk\u00e4 on suora.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.vaaka_-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.vaaka_-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.vaaka_-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.vaaka_-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.vaaka_-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c74f590 elementor-widget elementor-widget-text-editor\" data-id=\"c74f590\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Balancing stick<\/h3><p class=\"has-text-align-center\">Doing balancing stick is a great way to improve your balance. Lift one leg off the floor and lean forward. Try to get your body parallel with the floor. Try to get the stick to touch your tailbone, the space between your shoulder place and the back of your head to helping to keep your back straight.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" id=\"e-n-tab-content-2237240622\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-2237240622\" data-tab-index=\"2\" style=\"--n-tabs-title-order: 2;\" class=\" elementor-element elementor-element-abcc5c4 e-con-full e-grid e-con e-child\" data-id=\"abcc5c4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-4e1cf50 e-con-full e-flex e-con e-child\" data-id=\"4e1cf50\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e1b8e9f elementor-widget elementor-widget-image\" data-id=\"e1b8e9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kuminauha.ylaselka-1024x683.jpg\" class=\"attachment-large size-large wp-image-45753\" alt=\"Pid\u00e4 nauhan p\u00e4ist\u00e4 kiinni ja nauha sel\u00e4n takana ala ty\u00f6nt\u00e4\u00e4 k\u00e4si\u00e4 suoraksi.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kuminauha.ylaselka-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kuminauha.ylaselka-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kuminauha.ylaselka-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kuminauha.ylaselka-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kuminauha.ylaselka-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8437225 elementor-widget elementor-widget-text-editor\" data-id=\"8437225\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Upper back + chest<\/h3><p class=\"has-text-align-center\">First keep your elbows back and shoulder blades together. Put the resistance band on your upper back and hold on to the heads of the band. Then straighten your hands forward and keep your shoulders down. Do 10 reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-98e011f e-con-full e-flex e-con e-child\" data-id=\"98e011f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0756c63 elementor-widget elementor-widget-image\" data-id=\"0756c63\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kasienavaus-1024x683.jpg\" class=\"attachment-large size-large wp-image-45752\" alt=\"Nauha sel\u00e4n takana ja l\u00e4hde ty\u00f6t\u00e4m\u00e4\u00e4n k\u00e4si\u00e4 suoraan sivuille suoraksia\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kasienavaus-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kasienavaus-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kasienavaus-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kasienavaus-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kasienavaus-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8e2566 elementor-widget elementor-widget-text-editor\" data-id=\"a8e2566\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Opening your arms<\/h3><p class=\"has-text-align-center\">First keep your hands and arms pointing up towards the ceiling. Then bring your hands parallel with the floor to the shoulder height. Do 10 reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-f4db92b e-con-full e-flex e-con e-child\" data-id=\"f4db92b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8e7a7da elementor-widget elementor-widget-image\" data-id=\"8e7a7da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.maastaveto-1024x683.jpg\" class=\"attachment-large size-large wp-image-45751\" alt=\"Astu nauhan p\u00e4\u00e4lle ja nauhan p\u00e4ist\u00e4 pit\u00e4en l\u00e4hde nousemaan kyykyst\u00e4.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.maastaveto-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.maastaveto-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.maastaveto-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.maastaveto-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.maastaveto-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-94b5c7d elementor-widget elementor-widget-text-editor\" data-id=\"94b5c7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Deadlift<\/h3><p class=\"has-text-align-center\">Stand hip width apart. Imagine that you are sitting on a bench far behind you. Make sure that your toes and knees goes to the same direction. Push yourself up with squeezing your glutes and thighs. Do 10 reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-c10603b e-con-full e-flex e-con e-child\" data-id=\"c10603b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f61a2f4 elementor-widget elementor-widget-image\" data-id=\"f61a2f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.sivutaivutus-1024x683.jpg\" class=\"attachment-large size-large wp-image-45750\" alt=\"Nauha jalkojen alla, taivuta keksivartaloa sivulle nauhan p\u00e4ist\u00e4 kiinni pit\u00e4en.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.sivutaivutus-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.sivutaivutus-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.sivutaivutus-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.sivutaivutus-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.sivutaivutus-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad35973 elementor-widget elementor-widget-text-editor\" data-id=\"ad35973\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Side bend<\/h3><p class=\"has-text-align-center\">Bend to the side from your core in a straight line. Imagine that you are between two walls. Keep your both heels on the ground. Do 10 reps on each side.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-e669757 e-con-full e-flex e-con e-child\" data-id=\"e669757\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b5839ff elementor-widget elementor-widget-image\" data-id=\"b5839ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kulmasoutu-1024x683.jpg\" class=\"attachment-large size-large wp-image-45749\" alt=\"Laita nauha yhden jalan alle ja hieman etukumarassa asennossa ved\u00e4 kuminauhaa yhdell\u00e4 k\u00e4dell\u00e4 vartalon ohi yl\u00f6sp\u00e4in.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kulmasoutu-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kulmasoutu-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kulmasoutu-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kulmasoutu-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kulmasoutu-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad269ff elementor-widget elementor-widget-text-editor\" data-id=\"ad269ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Single arm bent over row<\/h3><p class=\"has-text-align-center\">Take a step forward with one leg and lean forward with your upper body. You can lean on to your front leg. Pull your elbow close to your rib and far behind. Do 10 reps on each side.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" id=\"e-n-tab-content-2237240623\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-2237240623\" data-tab-index=\"3\" style=\"--n-tabs-title-order: 3;\" class=\" elementor-element elementor-element-3a55a99 e-con-full e-grid e-con e-child\" data-id=\"3a55a99\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-f3b4d0a e-con-full e-flex e-con e-child\" data-id=\"f3b4d0a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-189eae7 elementor-widget elementor-widget-image\" data-id=\"189eae7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.ylaselka.rinta_-1024x683.jpg\" class=\"attachment-large size-large wp-image-45748\" alt=\"Vie k\u00e4det vartalon eteen ja py\u00f6rist\u00e4 selk\u00e4.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.ylaselka.rinta_-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.ylaselka.rinta_-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.ylaselka.rinta_-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.ylaselka.rinta_-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.ylaselka.rinta_-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40f2215 elementor-widget elementor-widget-text-editor\" data-id=\"40f2215\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Upper back + chest<\/h3><p class=\"has-text-align-center\">Pull your arms forward and round your back as much as it feels good. Bring your hands far behind and open your chest.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-acb3bde e-con-full e-flex e-con e-child\" data-id=\"acb3bde\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ac4f448 elementor-widget elementor-widget-image\" data-id=\"ac4f448\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.rullaus-1024x683.jpg\" class=\"attachment-large size-large wp-image-45747\" alt=\"Kumarru eteenp\u00e4in ja tavoittele k\u00e4si\u00e4 jalkateri\u00e4 kohti.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.rullaus-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.rullaus-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.rullaus-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.rullaus-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.rullaus-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26552e4 elementor-widget elementor-widget-text-editor\" data-id=\"26552e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Rolling down and up<\/h3><p class=\"has-text-align-center\">Bring your chin to your chest and roll down vertebra by vertebra. Roll down as much as it feels good. Slowly roll back up. Do 10 reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-1188013 e-con-full e-flex e-con e-child\" data-id=\"1188013\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-baa4291 elementor-widget elementor-widget-image\" data-id=\"baa4291\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kierto.avaus_-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-45746\" alt=\"Tuo yksi k\u00e4si kerrallaan edest\u00e4 takaviistoon.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kierto.avaus_-1-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kierto.avaus_-1-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kierto.avaus_-1-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kierto.avaus_-1-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.kierto.avaus_-1-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e25dae9 elementor-widget elementor-widget-text-editor\" data-id=\"e25dae9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Spinal twist and chest opening<\/h3><p class=\"has-text-align-center\">First keep your hands, hips and feet facing forward. Open one arm back and open the chest still keeping your hips and feet still facing forward. Do 10 reps on each side.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-8cec4a8 e-con-full e-flex e-con e-child\" data-id=\"8cec4a8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-98abccd elementor-widget elementor-widget-image\" data-id=\"98abccd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.takareidenvalitys-1024x683.jpg\" class=\"attachment-large size-large wp-image-45744\" alt=\"Kumarru kohti edess\u00e4 olevaa jalkaa ja tee pient\u00e4 pumppausta yl\u00e4vartalolla. Muista vaihtaa jalkaa v\u00e4lill\u00e4.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.takareidenvalitys-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.takareidenvalitys-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.takareidenvalitys-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.takareidenvalitys-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.takareidenvalitys-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e4434de elementor-widget elementor-widget-text-editor\" data-id=\"e4434de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Stretching the back side of your leg<\/h3><p class=\"has-text-align-center\">Take a step forward and lean forward with your upper body. Keep your back and front leg straight. Feel the stretch on the back side of your front leg. Do 10 reps on each side.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-9b73e38 e-con-full e-flex e-con e-child\" data-id=\"9b73e38\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b747ff9 elementor-widget elementor-widget-image\" data-id=\"b747ff9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tahti_-1024x683.jpg\" class=\"attachment-large size-large wp-image-45745\" alt=\"\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tahti_-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tahti_-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tahti_-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tahti_-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tahti_-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-785ff8a elementor-widget elementor-widget-text-editor\" data-id=\"785ff8a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Star<\/h3><p class=\"has-text-align-center\">Open your arms up. Bend your upper body to the side from your core and lift one leg up. Keep your core tight and stay here for few breaths. Do 5 reps on each side.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" id=\"e-n-tab-content-2237240624\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-2237240624\" data-tab-index=\"4\" style=\"--n-tabs-title-order: 4;\" class=\" elementor-element elementor-element-f079dc9 e-con-full e-grid e-con e-child\" data-id=\"f079dc9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-bebe7af e-con-full e-flex e-con e-child\" data-id=\"bebe7af\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9ab3a8a elementor-widget elementor-widget-image\" data-id=\"9ab3a8a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-45743\" alt=\"\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-1-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-1-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-1-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-1-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-1-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59430cf elementor-widget elementor-widget-text-editor\" data-id=\"59430cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Balancing board<\/h3><p class=\"has-text-align-center\">Step on to the board and try to maintain your balance. Keeping your core tight and gazing on one point helps to keep the balance.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-6442074 e-con-full e-flex e-con e-child\" data-id=\"6442074\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6f13d0a elementor-widget elementor-widget-image\" data-id=\"6f13d0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-1024x683.jpg\" class=\"attachment-large size-large wp-image-45742\" alt=\"\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.tasapainolauta-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c6d392 elementor-widget elementor-widget-text-editor\" data-id=\"9c6d392\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Balancing on one leg<\/h3><p class=\"has-text-align-center\">Lift one leg up and try to keep your balance on a board. Keeping your core tight and gazing on one point helps to keep the balance.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-56541d4 e-con-full e-flex e-con e-child\" data-id=\"56541d4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1c183fa elementor-widget elementor-widget-image\" data-id=\"1c183fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku-1024x683.jpg\" class=\"attachment-large size-large wp-image-45741\" alt=\"Painele niskahartiaseutua hierontakoukun p\u00e4\u00e4ll\u00e4 olkap\u00e4\u00e4n yli.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7dc0826 elementor-widget elementor-widget-text-editor\" data-id=\"7dc0826\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Massage stick<\/h3><p>Massage stick is a helpful tool to for relieving stress and sore muscles.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-661e2a0 e-con-full e-flex e-con e-child\" data-id=\"661e2a0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f3d3e7d elementor-widget elementor-widget-image\" data-id=\"f3d3e7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku2-1024x683.jpg\" class=\"attachment-large size-large wp-image-45740\" alt=\"Voit painella my\u00f6s muita kehon osia, kuten reisi\u00e4si.\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku2-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku2-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku2-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku2-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.hierontakoukku2-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-08e7da5 elementor-widget elementor-widget-text-editor\" data-id=\"08e7da5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Massage stick<\/h3><p class=\"has-text-align-center\">You can use massage sticks on many ways. It is also a great for using after workout to release muscle tension.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-aa324c4 e-con-full e-flex e-con e-child\" data-id=\"aa324c4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d96290f elementor-widget elementor-widget-image\" data-id=\"d96290f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.puristuskahva-1024x683.jpg\" class=\"attachment-large size-large wp-image-45739\" alt=\"\" srcset=\"https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.puristuskahva-1024x683.jpg 1024w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.puristuskahva-300x200.jpg 300w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.puristuskahva-768x512.jpg 768w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.puristuskahva-1536x1024.jpg 1536w, https:\/\/xn--sykett-gua.fi\/kuopio\/wp-content\/uploads\/sites\/2\/2024\/10\/Taukoliikunta.puristuskahva-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-69f3ee3 elementor-widget elementor-widget-text-editor\" data-id=\"69f3ee3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\">Hand grips<\/h3><p class=\"has-text-align-center\">Improve your hand strenght with hand grips. Do 10 reps on each side.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>What is Bottoms Up? The idea of Bottoms Up is to decrease sitting time and increase physical activity among the students and staff members on Kuopio campuses.\u00a0We strive to improve study and work capabilities and improve on-campus culture, attitude and activity. Material bank How to become a Bottoms Up Ambassadors? Bottoms Up ambassadors spread the [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":459,"parent":565,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"iawp_total_views":24,"footnotes":""},"class_list":["post-46205","page","type-page","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bottoms Up \u2013 active breaks - SYKETT\u00c4 Kuopio<\/title>\n<meta name=\"description\" content=\"The idea of Bottoms Up is to decrease sitting time and increase physical activity among the students and staff members on Kuopio campuses.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/xn--sykett-gua.fi\/kuopio\/en\/other-services\/bottoms-up-active-breaks-2\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bottoms Up \u2013 active breaks - 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